Home  •   Why CrossFit Del Mar?  •   Our Team  •   Getting Started  •   Schedule  •   Events  •   Blog  •   Pricing  •   Location  •   Resources
MEMBERS

Email:

Password:

Forgot Password?

10447 Roselle Street, Suite 1  San Diego, CA 92121
(858) 587-2569 | info@crossfitdelmar.com

General Membership Classes:

Mon-Fri:6:00am, 7:00am, 11:00am,
12 noon, 4:30pm, 5:30pm, 6:30pm
Tue, Thu:8:00am
Sat:8:00am,
Free Intro Class 10am & 11am
Sun:Closed

Enduro WOD:

Sat:9:00am
Thu:All classes

Open Gym:

Sat:12:00pm-1:30pm
Sun:10:30am-1:00pm
Upcoming Certifications
at CrossFit Del Mar
May 16 and 17
May 9 and 10

CrossFit Del Mar honors:

Level Up Paleo Meals delivered
twice weekly to CrossFit Del Mar!

Level Up Paleo Meals

Fuel for Fire

Fuel for Fire

CFDM endorses & sells
SFH Protein Supplements!

Stronger Faster Healthier - All Science / No Hype

Reebok Crossfit Men's Apparel

CrossFit Del Mar Blog

April 2015 Athlete's of the Month, Michelle Merlino, and Brian Swanson

April 8, 2015, Mark Marek

Michelle Merlino
What is your day job?
- I work in a supervisor capacity for AMN Healthcare. My department deals with staffing, specifically recruitment process outsourcing or RPO. My current client is Northern California Kaiser Permanente.

How did you hear about Del Mar CrossFit?
- Internet! It was near work!

What is your favorite WOD/Lift?
- I loved 15.4! Filthy Fifty is another favorite! Any chippers are great!

What is your favorite skill movement that you have learned?
- Cleans, push press, overhead squats

Three things you would always find in my fridge..
- French Vanilla coffee creamer?everything else is expendable.

Something nobody knows about me and would find interesting
- I went to a performing arts high school and was slated to get a Bachelor of Fine Arts in Acting from the U! (University of Miami). Most of my old friends are still working in film, television, or theater. I decided on a new path after seeing some amazingly talented actors not make it for one reason or the other. I didn't want to be a starving artist. Also - I call all dogs puppies regardless of their age; it drives my husband crazy.

Favorite activity outside of Del Mar?
- Water sports! I love wake boarding and water skiing. Both my father and brother have tournament water ski boats. I also love gardening! (..but I hate spiders..so much) Oh, and singing?singing is quite literally in my blood.

My proudest accomplishment is?.
- Most recently - getting the courage to walk into a CrossFit

My six month goal is?..
- One unassisted no kip pull-up

If you created a WOD and named it after yourself, what would it be?
- 50 Wallballs
- 10 HSPU, 10 Cleans
- 9 HSPU?and so on?
50 Wallballs

What advice do you have for new members?
- Once you get there - just walk in? don't get back in your car. I wanted to drive away so many times. It's intimidating to start but regardless of your fitness level you are welcome.



Brian Swanson
What is your day job?
- Executive Vice President, Chief Lending Officer, B of I Federal Bank

How did you hear about Del Mar CrossFit?
- Internet

What is your favorite WOD/Lift?
- "Cindy" and anything with pull-ups

What is your favorite skill movement that you have learned?
- Ring muscle up

Three things you would always find in my fridge..
- Almond Milk, Chicken, and an open bottle of red wine

Something nobody knows about me and would find interesting
- I have a weird interest in tropical fruit and gardening. I have 18 banana trees in my backyard.

Favorite activity outside of Del Mar?
- Saltwater fishing.

My proudest accomplishment is?.
- Getting my half marathon time under 2 hours

My six month goal is?..
- Complete "Fran" in under 4 minutes. (I have not tried yet)

If you created a WOD and named it after yourself, what would it be?
- A combination of Wall balls, pull-ups, and push ups.

What advice do you have for new members?
- Ease into it, stick with it and focus on your diet. You wil continue to see results almost weekly

Comments:

Log in to post a comment...

CrossFit Del Mar now carries Fuel For Fire!

March 25, 2015, Mark Marek

We?ve just started carrying FUEL FOR FIRE. Their product is called a ?Fuel Pack,? which is basically real food (bananas, apples, and/or sweet potatoes) and 10 grams of whey protein in a squeezable pouch. It?s unsweetened, gluten-free, and contains nothing artificial.

Fuel Packs are great for pre/post workout, a protein-rich snack, or on competition days between events. No refrigeration required, so you can just throw one in your bag whenever you need it.

You can learn more about Fuel For Fire at www.fuelforfire.com or ask one of our coaches about it.

Comments:

Log in to post a comment...

Programming Philosophy

March 22, 2015, Justin Fields

To my CrossFit Del Mar Athletes-
I just want to start off by saying thank you for accepting me into your community like you have in the past few months. It has been an honor to work with you all and see you progress in such a short time. Mark asked me to write up a little something on the programming and my philosophy when it comes to CrossFit. Working with such a mix of different cliental young and old I like to have my programming employ methods that increase the functional longevity of my athletes, having them live the best life possible. There are two primary methods of organizing long term programming for athletes: the concurrent and conjugate systems.
The concurrent system of training is typically seen in long term programming where heavy as well as light weights are used in the same training period, with the overall goal of increasing absolute strength as well as speed and endurance as the same time. Research shows that the concurrent system of long term programming is especially effective among newer athletes.
The conjugate system focuses on ?max effort? and ?dynamic effort? (speed and endurance) days separately which increases the athlete?s absolute strength, a facet of strength that is generally underdeveloped in the concurrent system. More importantly, increasing absolute strength is proven to reduce the risk of injury.
I?m excited to see how well all of you adapt to the next few months of programming. The focus will still be on skills transfer movements, core strength development, and absolute power output. The only thing I ask is that all of you start to trust and believe in your own abilities.
?Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us.?- Marianne Williamson
- Justin

Comments:

Kim B.  Apr 8, 2015   beyond.. your passion an commitment not only to the members but to your self as a Crossfit Athlete is far beyond you put your heart and soul
Kim B.  Apr 8, 2015   Trust.. the Just..in..His programming it legit! Thank You Justin for your commitment to the clients and team at CrossFit Del Mar.. and beyon

Log in to post a comment...

Programming Change Beginning Monday, March 2nd

March 16, 2015, Mark Marek

Beginning Monday March 2, you will see a new format for our programming and daily WOD's. We will be following the CrossFit Template of 3 on 1 off, 2 on 1 off.
The WOD will consist of 2, 3, or 4 segments depending on the day of the cycle.
Part A will work on skills improvement or technique progression.
Part B will be the strength portion of the workout.
Part D (Monday's) will be additional strength/conditioning
Part C will be our daily conditioning.
Mondays and Fridays we will work the higher technique based movemnts like the Snatch and Clean and Jerk.
Tue & Wed will have more power explosive movements like squats, deadlifts or presses.
Thursday's we will schedule an Enduro conditioning WOD.
Saturdays will be conditioning and or partner WOD's.
We think this change will meet everyone's needs while improving the overall experience at CrossFit Del Mar.

Comments:

Log in to post a comment...

March 2015 members of the Month Michelle Woodward and Scott Stearns

March 4, 2015, Mark marek

Michelle Woodward

What is your day job?
- My real job is marketing manager for a software engineering company. On the side, I am a marketing consultant for a nutritional start-up and contractor for a credit card processing company.

How did you hear about Del Mar CrossFit?
- I did Yelp search to find a box convenient to work. I was impressed with the reviews and stopped by for a trial session. After my first visit, I immediately switched over to CFDM.

What is your favorite WOD/Lift?
- Any WOD that doesn�t contain burpees.

What is your favorite skill/movement that you have learned?
- Box jumps are my all-time favorite thing but the favorite skill that I have learned is the snatch. Interestingly enough, when I started CFDM, it was my least favorite.

Three things you would always find in my fridge .
- �. Sweet Italian Coffee Creamer, Pellegrino and wine.

Something nobody knows about me and would find interesting.
- �.I think I am a pretty boring person but here goes: I was born and raised in the south. On occasion, my southern drawl can be heardt. And�.I faint easily. Yep, that�s right! If you rip your palms on mass amounts of pull-ups, don�t show me!

Favorite activity outside of Del Mar.
- �. Spending time with my boys.

My proudest accomplishment is.
- �. Raising my sons into the remarkable young men they are.

My six month goal is .
- �.Doing unbroken double unders without looking like I have been brutally beaten. I am also working on pull-ups and handstand push-ups.

If you created a WOD and named it after yourself, what would it be?

400 meter run
3 Rounds�
15 Deadlifts
15 Box Jumps
15 Back squats
Then�
400 meter run

What advice do you have for new members?
- We were all beginners at one point and needed a lot of attention from the coaches. Don�t be embarrassed when a coach corrects your form. There is absolutely no judgment; we have all been there. Just concentrate on positive self-talk, do your best and you will become stronger physically and emotionally.


Scott Stearns:

What is your day job
- Construction Superintendent
How did you hear about Del Mar Crossfit
-Google search near my house
Favorite WOD/Lift
- Don�t really have a favorite. I guess whatever leaves me the most exhausted afterward.
Favorite skill/movement.
-Overhead squat
Fridge
- Pizza and beer for me. Salad/Veggies for the wife & kids.
Something nobody knows about me and would find interesting.
Prior military
Favorite activity out of Del Mar.
Family vacations to the Rocky Mountains.
Proudest accomplishment.
- 4 good kids
6 month goal.
no injuries
WOD.
-4 Rounds: 50M handstand walk, 100M bear crawl
Advice.
-Warm up to the heavy weights

Comments:

Log in to post a comment...

February 2015 Athletes of the Month,Renae and David Podolsky

February 5, 2015, Mark Marek

Renae Podolsky,

What is your day job?
I am a former Special Ed teacher and current stay at home mom

How did you hear about Del Mar CrossFit?
Yelp. I was looking to get back into shape after baby #2 so I did some googling.

What is your favorite WOD/Lift?
I love partner and chipper WODs

What is your favorite skill/movement that you have learned?
Deadlift and Push Press. I also love/ hate mobility.

Three things you would always find in my fridge ....
eggs, apples, wine

Something nobody knows about me and would find interesting ....
I used to play water polo at UCSD.

Favorite activity outside of Del Mar ....
Going to the beach and gardening

My proudest accomplishments are ....
my family

My six month goal is ....
get a pistol

If you created a WOD and named it after yourself, what would it be?
Partner WOD with 1 partner working at a time
200m partner carry buy in
then 3 rounds
50 wall balls
60 sit ups
70 squats
60 push ups
50 lunges

What advice do you have for new members?
Show up, do your best and have fun. Also, ask a lot of questions. The coaches are a great resource on how to get better.

Dave Podolsky
Athlete of the Month Questionnaire:

What is your day job?
Entrepreneur

How did you hear about Del Mar CrossFit?
The Internets

What is your favorite WOD/Lift?
Anything death-by

What is your favorite skill/movement that you have learned?
Kipping pull ups

Three things you would always find in my fridge ....
3 bottles of Sculpin

Something nobody knows about me and would find interesting ....
I have done stand-up comedy, once.

Favorite activity outside of Del Mar ....
Basketball and video games

My proudest accomplishment is ....
Being surrounded by an awesome family

My six month goal is ....
Double Unders

If you created a WOD and named it after yourself, what would it be?
The "Chip Away"
1 week to accomplish
700 situps
700 pushups
700 lunges
700 jumping jacks
700 squats
700 step ups

What advice do you have for new members?
Keep chipping away

Comments:

Log in to post a comment...

January 2015 Athlete's of the Month, Dave and Sue McFarland

January 24, 2015, Mark Marek

What is your day job?
Dave - Window and Doors Sales Rep
Sue - Third Grade Teacher

How did you hear about Del Mar Crossfit?
Google

What is your favorite WOD/lift -
Dave - anything long, light and a lot of reps. My favorite lift is the snatch.
Sue - chipper style workouts and anything involving body weight movements. Favorite lift is the snatch.

What is your favorite skill/movement that you have learned?
Dave - handstand walking
Sue - handstand push-ups and pistols

Three things you would always find in my fridge?
Dave - grass fed beef, quinoa and a good IPA.
Sue - komboucha, egg whites and dark chocolate.

Something no one knows about me and would find interesting?
Dave - I was nationally ranked in motocross racing for ten years as a child.
Sue - If I weren?t a teacher, I would want to start a non-profit organization that teaches young children to BE KIND and embrace diversity!

Favorite activity outside Del Mar Crossfit?
Dave - surfing
Sue - reading and shopping

My proudest accomplishment?
Dave - Being in the beginning stages of creating a family
Sue - Marrying my best friend

My six month goal is?
Dave - snatch 200 lbs.
Sue - butterfly pull ups

If you created a WOD and named it after yourself, what would it be?
The ?Dave?
2 rep max OHSQ
100 dubs unbroken
2 rep max FS (must start with last weight of OHSQ)
75 dubs unbroken
2 rep max BS (must start with last weight of FS)
50 dubs unbroken
**Score is total weight and finish time.

?Sue?
100 dub buy-in? then:
50 sit ups
40 squats
30 push ups
20 alternating pistols
10 hand stand push-ups
and SMILE the whole time! :)

What advice do you have for new members?
Dave - Building strength is key to the foundation of crossfit, Ladies, lifting heavy weight will not make you bulky and fat? a bad diet will!
Sue - HAVE FUN WITH IT! Walking through the door is the most challenging part.

Comments:

Log in to post a comment...

November 2014 Athletes of the Month, Hayley Grunvald and Larry Pelotita

November 10, 2014, Mark Marek

Hayley Grunvald

What is your day job?
- Attorney at a large law firm based out of Los Angeles.

How did you hear about Del Mar CrossFit? What is your favorite WOD/Lift?
- My sister-in-law is a crossfitter at East County Cross Fit and told me to look to see if there was one in my area. I typed in Cross Fit and Carmel Valley and CFDM came up and I came to check it out. The rest is history . . .

My favorite WOD is Murph.

What is your favorite skill/movement that you have learned?
- I�m most proud of my improved squat and deadlift form.

Three things you would always find in my fridge
- �. Lots of fruit and veggies.

Something nobody knows about me and would find interesting
- I ran Division I track and cross country at the University of Minnesota. I was a competitive swimmer too.

Favorite activity outside of Del Mar
- Hanging out with my kids.

My proudest accomplishment is
- My husband and our three kids.

My six month goal is
- Improving my form and adding weight to my overhead squat.

If you created a WOD and named it after yourself, what would it be?

1600 meter run
15 deadlifts
500 meter row
15 shoulder to overhead

800 meter run
10 deadlifts
350 meter row
10 shoulder to overhead

400 meter run
8 deadlifts
200 meter row
8 shoulder to overhead

200 meter run
6 deadlifts
100 meter row
6 shoulder to overhead

What advice do you have for new members?
- You just have to stick with it and push through the soreness!


Larry Pelotita

What is your day job?

- I am in the U.S Navy. I am an Aviation Weapons Technician.

How did you hear about Del Mar CrossFit?

- Christopher Rodriguez. He received his Level one certificate here at del mar.

What is your favorite WOD/Lift?

- I like the hero wods. My favorite lift is front squats because most of the movements require a lot of bar on the shoulders. If you think of power cleans, push press and push jerk.

What is your favorite skill/movement that you have learned?

- The snatch and bar muscle ups.

Three things you would always find in my fridge ?.

- I always have eggs, almond milk or goat milk, and bacon.

Something nobody knows about me and would find interesting ?.

- How to pronounce my name and the fact that I am 100 percent Puerto Rican.

Favorite activity outside of Del Mar ?.

- I work long hrs in the Navy I enjoy company with friends at restaurants or getting together with friends and fam at a bar.

My proudest accomplishment is ?.

- Butterfly Kips was my proudest accomplishments.

My six month goal is ?.

- Deadlifted 500 lbs on the bar.

If you created a WOD and named it after yourself, what would it be?

- Any wod that doesn?t consist of running or burpees.

What advice do you have for new members?

- Don?t be discouraged by scaling your workouts. The best of us have scaled, once upon a time, not too long ago. Be on time for your training and get a good warm-up. Listen to the Coach. He/she is there for a reason. They spent time studying the subject matter. They have coached hundreds to thousands of people on these movements. Your buddy that watched a couple of Youtube videos is not lateral to that

Comments:

Log in to post a comment...

October 2014 members of the month, Scott and Lynlee Brown

October 5, 2014, Mark Marek

Lynlee Brown

What is your day job?
- Senior Manager at an accounting firm. I consult multinationals on indirect tax matters (I know, super exciting!)

How did you hear about CrossFit Del Mar?
- Scott

What is your favorite WOD/Lift?
- Grace

What is your favorite skill/movement that you have learned?
- Anything with a barbell especially cleans. Before crossfit, I�d never touched one.

Three things you would always find in my fridge�
1. Pete�s Paleo
2. French Vanilla Coffee creamer
3. Wine

Something nobody knows about me and would find interesting
- Hmm�this is tough. I�m not very interesting (remember, I�m an accountant!)
I graduated college when I was 20�. I was on the Olympic Development soccer team�I�m fluent in Spanish.

Favorite activity outside of CrossFit?
- Working..oh wait!
Swimming- lap and ocean.

My proudest accomplishment is�
- Hmm, don�t think it�s happened yet. TBD ☺

My six month goal is�
- Deadlift 300#; back squat 200+#; butterfly pull ups

If you created a WOD what you would name it?
-Aqua(wo)man [beach wod]
1000 yd swim
50 pushups
1 mile run
1000 yd swim

What advice do you have for new members?
- Don�t be intimidated, everyone starts somewhere. Be open to the challenge and the friendships, it gets easier.




Scott Brown

What is your day job?
- Associate Director, Finance at a local biotech company

How did you hear about CrossFit Del Mar?
- Yelp, it was 1.7 miles from my work and reviews were good so thought I�d give it a try.

What is your favorite WOD/Lift?
- Murph (with the weighted vest)

What is your favorite skill/movement that you have learned?
- Muscle ups, it feels like I�m not working out because it�s so fun.

Three things you would always find in my fridge�
- Local IPA, triple cream brie, sparkling water

Something nobody knows about me and would find interesting.
- I like to point out mistakes in spelling and grammar in random places (websites, articles, books, emails, etc.).

Favorite activity outside of CrossFit?
- Playing lawn games (croquet, bocce ball, etc.) while drinking beer.

My proudest accomplishment is�
- Passing the CPA exam, and getting 2nd overall in an ultramarathon series over the course of a year with multiple top 3 finishes.

My six month goal is�
- Snatch bodyweight and clean 200+

If you created a WOD what you would name it?
- DON�T STOP RUNNING!! - AMRAP 60, run 1 mile

What advice do you have for new members?
- Everybody sucks when they first start, just keep coming back.



Comments:

Log in to post a comment...

September 2014 members of the month, Bryan and Niamh Stirle

September 20, 2014, Mark Marek

Bryan Stirle
What is your day job?
I own a Retail Design and Fixture Company ? Creative Store Solutions ? www. Creative Store Solutions.com

How did you hear about CrossFit Del Mar?
Found it on the web. Choose it over the PAC

What is your favorite WOD/Lift?
Anyone without running, burpees or box jumps

What is your favorite skill/movement that you have learned?
Kipping Pull Ups ? Although I am still not very good at them. Also overhead lifts like, Snatch and Press

Three things you would always find in my fridge? Since Crossfit
Bacon, Protein Shakes and Beer. Before Crossfit? Diet Coke, Snacks and Beer

Something nobody knows about me and would find interesting
Packers Fan

Favorite activity outside of CrossFit?
Surfing and Hanging with Wife and Son

My proudest accomplishment is
Getting Married and having a son!!!

My six month goal is?
10 Unbroken Strict Pull Ups

If you created a WOD what you would name it?
NRBBJ ? NO Running, Burpees or Box Jumps

What advice do you have for new members?
Keep Showing Up.


Niamh Stirle

What is your day job?
I defend doctor who get sued for medical negligence.

How did you hear about CrossFit Del Mar?
Friends from CrossFit Redlands

What is your favorite WOD/Lift?
ANything intense cardio/Back Squat

What is your favorite skill/movement that you have learned?
Hand Stand Push-up

Three things you would always find in my fridge.
Eggs, Greek Yogurt, Wine

Something nobody knows about me and would find interesting
I was born and raised in Dublin

Favorite activity outside of CrossFit?
Beach

My proudest accomplishment is.
My son

My six month goal is.
Pull-up

Ifyou created a WOD what you would name it?
Shredder

What advice do you have for new members?
Stick with it..it is so worth it!

Comments:

Log in to post a comment...

August 2014 member's of the month Sara Tovar, and Sherif Salem

August 8, 2014, Mark Marek

Sara Tovar

What is your day job?
Media Coordination Manager at ROI Media Direct

How did you hear about the Del Mar CrossFit?
Google. My office is down the street, wanted to find a gym close by I could work out at to skip traffic.

What is your favorite WOD/Lift?
Anyone that Coach Matt doesn't plan.

What is your favorite skill/movement that you have learned? It's the Push Press

Three things you would always find in my fridge...
Cheese, Kale and Hot sauce

Something nobody knows about me and would find interesting...
I love to cook but not very good at it without a receipt

Favorite activity outside of Del Mar..
Cooking

My proudest accomplishment is..
My back squat 1 Rep Max

My six month goal is...Accomplish a pull-up

If you created a WOD and named it after yourself, What would it be?
Sara-Its short and sweet!

What advice do you have for new members?
Keep going...its worth it at the end!
******************************************************
Sherif Salem

What is your day job?
Microbiologist

How did you hear about CrossFit Del Mar?
Work near by and saw the sign

What is your favorite WOD/Lift?
Deadlift

What is your favorite skill/movement that you have learned?
HSPU

Three things you would always find in my fridge?
Cheese, juices, blueberries

Something nobody knows about me and would find interesting
Used to play trombone in a traveling jazz band

Favorite activity outside of CrossFit?
Soccer

My proudest accomplishment is?
Winning player of the year in soccer CIF section

My six month goal is?
OHS 99 lbs.

If you created a WOD what you would name it?
Deputy

What advice do you have for new members?
Be patient when starting out. It may seem like progress is slow and things are difficult, but one day everything just clicks.


Comments:

Log in to post a comment...

July 2014 members of the Month, Whitney and Travis Easton

July 7, 2014, Mark Marek

Whitney Easton

What is your day job?
- I manage Payroll/AP/HR for a Healthcare company.

How did you hear about Del Mar CrossFit?
- Yelp! We were new to the whole CrossFit idea and just googled something close to our house. Turned out to be perfect for us!

What is your favorite WOD/Lift?
- I really enjoy chipper WODs, the Filthy Fifty is definitely one of my favorites. Every WOD is harder then I anticipate it to be. EVERY. TIME. My favorite lift is probably the back squat, trying to correct my terrible form never gets old.

What is your favorite skill/movement that you have learned?
- Double unders, kipping pull-ups and rope climbs. I used to look at all of those things and laugh thinking that would never happen. Persistence pays off! Now I am working on my pistols, handstand push-ups and strict pull-ups!

Three things you would find in my fridge:
- Grilled chicken, eggs, grilled veggies. Super exciting.

Something nobody knows about me and would find interesting:
- I love to Slalom ski. Living on a lake would be a dream come true.

Favorite activity outside of Del Mar:
- Spending time with my husband and family. Family is the most important thing in my life.

My proudest accomplishment is:
- ?? Still working on this one!

My Six month goal is:
- Getting my strict pull ups and pistols

If you created a WOD and named it after yourself, what would it be?
- The Whitney
- Rest day

What advice do you have for new members?
Don't be intimidated and don't give up! Learn proper form and technique for lifting, mobilize, test your limits and you will get stronger every day.


Travis Easton

Day Job?
- I just graduated from University of Diego School of Law and will soon be a fully licensed (hopefully) attorney working in Orange County.

How did you hear about us?
- We live in the Del Mar/Carmel Valley area, so I typed into Google, Del Mar Crossfit and surprisingly Crossfit Del Mar was the first one that popped up. Ha

What is your favorite Wod?
- I love/hate Fran. I will never understand how some pull ups and thrusters can cause so much pain. And my favorite lift is the back squat.

Favorite Skill
- My favorite skill right now is probably pistols because it is something that is very challenging for me, so I am having to put in a lot of time and work to get it. I have not gotten it yet, but it will be oh so sweet when I do.

Three things in my fridge
- Eggs, Whole Milk, and Shredded Chicken.

Something Interesting
-When I was 12 years old I got to throw out the first pitch at Angel's Stadium to Cory Snyder (Former Pro baseball player), Peter Vidmar (Former Olympic Gold Medalist), and Mike Smith (former pro basketball player).

Favorite Activity
- It used to be playing basketball, but I'm a little mad at it still after tearing a couple tendons in my ankle in a game. So probably surfing right now.

Proudest Accomplishment
- Getting my beautiful wife to marry me.. And Living in Tijuana for almost two years as a missionary and living to tell the tale.

Six Month Goal
- Pass the CA Bar Exam!

Wod
- Buy In- 250M Row
4 Rounds
-20 Pull Ups
-20 Push Ups
-20 RKBS (70/53)
-20 Thrusters (95/65)
Buy Out- 200 M Sprint

Advice For New Members
- Crossfit is awesome! My wife and I joined together about a year ago and we have loved it! Crossfit has really taken my fitness to another level and it continues to make me want to push to be better. It is great because you are always doing new stuff and there is always something new to work on and get better at.

My only advice would be to stick with it. There will be times when you may get discouraged, but I promise that you will see results if you are consistent. Find people in the class that are close to your fitness levels and befriend them. Use each other to push each other to the limits of your abilities. Crossfit has the amazing ability to create great friendships. I know that Whitney and I are really going to miss our CFDM family when we move up to Orange County next month. Thanks for everything.

Comments:

Log in to post a comment...

June 2014 members of the Month, Sara Herzberg, and Sean Poplin

June 10, 2014, Mark Marek

Sara Herzberg

Day Job:
- Sr. Buyer, Global Meetings and Events. I manage meetings globally throughout our company by strategically sourcing vendors, negotiating contracts with the goal of leveraging our spend and savings for the company. I have also been the planning lead on our companies global sales meeting (1,000 ppl), annual users conference (4,000 ppl) & Incentive meeting (200 ppl).

How did I learn about Crossfit Del Mar
- I met Chrissie at our kids volleyball practice

Favorite WOD
- hmmm, still have no clue what all the names are. Love WOD's that make us push 90% with combo of strength and cardio. I walk away completely exhausted and happy!

Favorite Skill/Movement
- Power clean. I like that it takes skill and strength, always work in progress.

My Fridge - Cheese! at least 5: Feta, Chevre, Cheddar, Parmesan, Jack shall I go on?
Something about me - I am 7th generation Californian, it all started when Captain Bligh had a mutiny and my ancestor married a Polynesian. True story!

Favorite Activity outside of CFDM
- Mountain biking (in Park City!)

Proudest Accomplishment
- that's easy, parenting amazing kid Nate.

6 month goal
- First, find more work balance so I can focus on my family. 2nd, crossfit 3 times a week consistently.

Sara WOD
- 5 rounds: 15 power cleans, 15 kettle bells swings, 200 meters, 15 situps. My favorite number is 15, can you tell?

Advice:
- Never be intimidated, everything can be scaled to fit your strength and fitness level. Everyone supports you no matter what so go for it!

Sean Poplin

What is your day job?
- My day job involves a desk, a computer, and life-sucking fluorescent lighting. It pays the bills.

How did you hear about Del Mar CrossFit?
- Completely randomly selected via Google Maps

What is your favorite WOD/Lift?
- WOD: I have a love/hate relationship with Fran. Lift: Any lift that is not a Snatch.

What is your favorite skill/movement that you have learned?
- Favorite skill: Handstands (only thing I'm naturally good at). Favorite movement: Bowel

Three things you would always find in my fridge �.
- 1.Pete's Paleo meals, 2. Chocolate milk, 3. More chocolate milk (the life of a bachelor)

Something nobody knows about me and would find interesting �.
- Um...wow...I seriously cannot think of anything that would be considered "interesting". I'm THAT boring. When I was mid-twenties I used to drink raw eggs to try and put weight on my 125lb frame. Is that interesting? I was on the tennis team in high school? I took my level 1 cert with Bob Harper?

Favorite activity outside of Del Mar �.
-There are activities outside of Del Mar?? I guess volleyball when my shoulder is being cooperative.

My proudest accomplishment is �.
- Avoiding marriage for 46 years

My six month goal is �.
- Avoiding marriage

If you created a WOD and named it after yourself, what would it be?
- The Sean: 60 Minute AMRAP, all you can eat breakfast buffet

What advice do you have for new members?
- Approximately 3 and 1/2 years ago my personal trainer decided to put me through this new type of workout she had been toying with. She called it a "WOD" and told me I would be doing a series of varied high intensity functional movements and I would be racing the clock. After I was done with this roughly 8 minute workout, there were three things that happened:
1) I wanted to punch my trainer in the throat (and perhaps would have if I were able to physically move and if she wasn't a bad ass Marine that could kick my ass)
2) The belief that I was in great shape because of the dedication to my globo-gym workouts was shattered, and
3) I realized that my approach to "fitness" would never be the same again. So, that said, my advice for newbies:
1) First learn where your limit is.....then learn how to push it.
2) Mobility, mobility, mobility.
3) Set a realistic short-term fitness goal, achieve it, then set another...and so on....and so on.
4) Take advantage of open gym time to learn a new skill.


Comments:

Log in to post a comment...

May 2014 members of the month, Tessa Williams, and Dwight Allgood

May 8, 2014, Mark Marek

Tessa Williams,
Q: What is your day job?
A: Accounts Administrator, Qualcomm. I help manage the user account life cycle.

Q: How did you hear about Del Mar CrossFit?
A: - Mark and Christine Turner. I was excited about getting so much done in so little time.

Q: What is your favorite WOD/Lift?
A: I prefer higher round, endurance workouts with only 2-3 movements and short rest intervals.
A couple of my favorite lifts are overhead squats and power cleans.

Q: What is your favorite skill/movement that you have learned?
A: I actually love rowing, I just hadn't had the opportunity to use a rowing machine before and now I'd really like to work at rowing harder/smarter.

Q: Three things you would always find in my fridge ?.
A: Cold brew coffee, eggs, homemade pesto. p:

Q: Something nobody knows about me and would find interesting ?.
A: I was born and raised in a town with a population of 100 in the Sierra foothills; Fiddletown, CA.
I'm an artistic person, though you wouldn't be able to tell since being employed full time. I hold a BA in Graphic Design from LMU, LA.

Q: Favorite activity outside of Del Mar ?.
A: Rock/metal/progressive shows big and small.
Bargain hunting. No reason to ever pay full retail.

Q: My proudest accomplishment is ?.
A: Shooting a "Robin Hood" arrow. I practiced recurve Olympic archery during college.


Q: My six month goal is ?.
A: Double-unders.... And to break 200# deadlift.

Q: If you created a WOD and named it after yourself, what would it be?
A: - 200m row
3 ROUNDS:
30 sledgehammer swings
15 goblet squats
3 rope climbs
20 SA DB snatches
- 400m sprint to finish

Q: What advice do you have for new members?
A: Just get your butt there. Figure out the rest later.

Comments:

Log in to post a comment...

Weekday Mobility: Calf Performance (Part 3): An Individualized Approach to Treating a Calf Strain

April 17, 2014, Theresa Larson

This video is simply how I, Dr. Theresa Larson, a California licensed Doctor of Physical Therapist, CrossFit Coach, CrossFit Athlete, and Certified Strength and Conditioning Specialist analyzed and treated Grant Foreman?s calf injury approximately 2-3 weeks post his initial strain of his medial gastrocnemius. This is my approach and may not work on everyone!

I focused a lot of my efforts on the tissues that support the foot in supination that is required when jumping and running (it is the push off position). His hip and calf were a part of the treatment process (chain reaction), but I also looked at the Posterior Tibialis, Flexor Hallicus Longus (big toe tissue) and Flexor Digitorum Longus, that runs very close to the medial calf and the peroneals-muscles directly opposite the posterior tibialis.

Note: When watching this video, understand this is ONE way to treat a calf strain and it was my individualized approach to Grant?s injury. Everyone is a little different and should be treated that way. However some of these techniques and methodologies may help some of you, and others it may not.

Comments:

Log in to post a comment...

Weekday Mobility: Calf Performance (Part 2)= How to Fix a Calf Strain

April 17, 2014, Theresa Larson

This section is on one way to solve a calf strain. Grant strained his the medial most proximal (crosses the knee) aspect of his gastrocnemius which is a huge muscle that makes up the part of the calf.

Here are the main tips on how to solve a calf strain:

Your test prior to this process should be walking or even squatting (overhead squatting puts a lot of stress on the ankle joint secondary to the pistol).

1. Confirm it is NOT a tear.
- see video for test
- you should be able to walk around no problem even if there is pain
- there should be no gaps in the muscle tissue (where there are potential tears)

2. Help speed up and decrease the swelling
- walking around
- voodoo floss (2 minutes)- distal to proximal (down to up)
- can apply heat if the tissue itself is NOT hot or cut

3. Check the Joint Range of motion- warrior stance (this exercises is specific to the subtalar joint- midfoot to rearfoot joint which is essential to optimal calf function).

4. Check the sliding surfaces- do the tissues slide or is there a knot in one aspect of the calf?
- use the pipe, barbell, peanut (2 lacrosse balls) to pressure wave across the knotted tissue.
- Voodoo Floss 2 minutes overtop strained region

5. Apply muscle dynamics (an active way of mobilizing the muscle tissue).
- internally rotate the strained leg and place in a position of stretch that is challenging, not sketchy, and feels like it is making a change.

Re-Test walking around and or overhead squatting

Comments:

Log in to post a comment...

Weekday Mobility: Calf Performance (Part 1)= How to Know Your Calf is Working at Full Capacity

April 17, 2014, Theresa Larson

This weeks weekday mobility tip is on Calf Performance. Thank you Grant Foreman, one of Fathom CrossFit�s owners and head coach for participating in this series of videos!

Below is a list of how to SCREEN yourself and or your athletes to see if they have full capacity in their calves.

1. Can you do a pistol? Can you do a pistol maintaining hip external rotation and an active foot?

2. Can you do 20 single calf raises all the way up onto your metatarsal heads (where you hinge at your toes when you push off during walking or running) keeping foot straight up and down?

3. Can you do 100 small jumps (jumping rope) without knees going in? This IS a great way to build up the arches of your feet.

4. Can you get into a ass to ankles squat maintaining external rotation in your hips with knees staying out as well as consistently get into a proper split jerk position with the back leg in proper internal rotation and extension? The hips play a crucial role on calf mobility and visa versa. If you have always walked like you just got off a horse, then you definitely have some work to do on the front of your hips that will directly effect your calves when walking.

This goes into the concept that, it is not just in the gym that matters, but how you walk (with proper hip extention), how long you have to sit during the day, and what kinds of shoes you use. If your used to sitting in cushy chairs and wearing cushy shoes, then the bottoms of your feet and calves are most likely weak from being kottled and you probably are missing some degres of hip extension since we really were not designed to sit and or wear such cushy shoes.

Comments:

Log in to post a comment...

April 2014 members of the Month, Tricia Rott, and Dan Mendelsohn

April 2, 2014, Mark Marek

Tricia Rott:

What is your day job?
- I am a Technical Writer/Editor for a semiconductor company.

How did you hear about Del Mar Crossfit?
- Before CFDM, I was doing a bootcamp. I got a new job and the bootcamp hours no longer worked for me. I tried several other fitness classes in the area but I did not like any of them. I found CFDM on a Google search and talked myself into trying it just once. I remember everybody being so nice and supportive. I was hooked after my first visit.

What is your favorite WOD/Lift?
- WOD: Iam a big fan of the chipper WODs. Filthy Fifty is one of my favorites.
Lift: I really like the bear complex because it has a little bit of everything.

What is your favorite skill/movement that you have learned?
- I love it when the tires come out. There's something very satisfying about being able to flip a big a$$ tire.

Three things you would always find in my fridge.
- Coconut milk, lettuce/tomatoes, and eggs. Not in my fridge but worth mentioning is the bottle (or 2) of wine on my kitchen counter.

Something nobody knows about me and would find interesting?.
- I spent several years in an acting conservatory in Texas. It's something I do occasionally as a hobby now.

Favorite activity outside of CrossFit Del Mar?.
- I really enjoy hiking on the weekend. I'm always up for a trip to Torrey Pines.

My proudest accomplishment is?.
- When I started at CFDM, I couldn't run a mile and now my fastest mile is 7:37.

My six month goal is?.
- I have many goals but the big one is to finally get over my fear of box jumps. It's time to put the past behind me and get on with it.

If you created a WOD and named it after yourself, what would it be?
- My WOD would be called Tricialish and it'd be a chipper.
70 situps
60 walking lunges
50 burpees
40 KB
30 box jumps
20 HRPU

What advice do you have for new members?
- Don't be afraid to ask questions. We've all been the newbie and know there's a lot to learn. It can be frustrating at times but keep coming. Sometimes results are slow. Don't beat yourself up because the PRs aren't happening fast enough. Give 100% of whatever you have to give and the results will happen in time. Be proud of the mini accomplishments. Victories are victories no matter how big or small. Get involved. CFDM is a family. Come to the beach WODs, BBQs, etc. We want to get to know you! But most importantly, have fun!!

Dan Mendelsohn:

What is your day job?
- My day job is ticket broker. I buy and sell tickets to concerts and sporting events.

How did you hear about CrossFit Del Mar?
- Heard about cfdm through a web search

What is your favorite WOD/Lift?
- Favorite WOD is Murph. It was the first one I ever did and still seems just as crazy even now.

What is your favorite skill/movement that you have learned?
- I am happy I can finally do a double under.

Three things you would always find in my fridge.
- My fridge always has eggs, spinach and perfect food bars

Favorite activity outside of CrossFit Del Mar?
- I enjoy anything outside, beach, paddleboarding, hiking.

My proudest accomplishment is?
- 6 month goal is to improve on my glaring weaknesses, double unders, pullups and finally getting a muscle up. And a pistol.

My six month goal is?
- My WOD would 5 rounds of 500m row, 20 wall balls and 10 clean and jerk at 135.

What advise do you have for new members?
- My advice for newbies is to come consistently, listen to the coaches and bust your ass in every single WOD.

Comments:

Log in to post a comment...

March 2014 Members of the Month, Kara Smith, and Carny Cheng

March 10, 2014, Mark Marek

What is your day job?
carny: I am a software engineer at a local startup
kara: I�m an accountant for an insurance company

How did you hear about Del Mar CrossFit?
Through our friend Stephanie, who used to be a member

What is your favorite WOD/Lift?
carny: My favorite lift is the power clean. While I don�t have a favorite WOD, I tend to like the longer cardio WODs.
kara: I have a love/hate relationship with thrusters and enjoy the longer WODs or anything with wall balls.

What is your favorite skill/movement that you have learned?
carny: I like that I can actually kip my pull-ups.
kara: Rope climbs! Growing up rope climbs was something I thought only boys could do, but now I can too!

Three things you will always find in my fridge�
kara: eggs, bacon, and almond milk
carny: whatever kara buys...

Something nobody knows about me and would find interesting�
carny: I was once a lifeguard. I have a growing collection of chess sets but don�t play. Also, kara and I are not married.
kara: I have a herniated disc in my lower back and never thought I�d be able to do anything like Crossfit. I finally just decided to try it out and I am so glad I did! My back is stronger than ever and I rarely have back pain anymore :)

Favorite activity outside of Del Mar�
We like to spend time with our dog, Hiro, taking him on walks/hikes. Kara has recently picked up baking.

My six month goal is?
carny: 1 muscle-up
kara: pull ups
If you created a WOD and named it after yourself, what would it be?
carny: I�d probably involve swimming. 12 rounds: 25y swim. 5 cleans. 5 pull-ups.
kara: I�m not creative enough to come up with a WOD, but if I did I�m sure it would involve wall balls.

What advice do you have for new members?
carny: Your body can do more than you think you can. Just keep at it.
kara: Don�t be intimidated, challenge yourself, and have fun!!

Comments:

Log in to post a comment...

Mobility Monday: Unlock Your Rear Foot

February 24, 2014, Movement Rx Warriors

I hope you all enjoyed your President's Day holiday. (That's my excuse for this video coming out on a Tuesday.)

This episode is all about unlocking the REAR FOOT, specifically your subtalar joint. If you suffer with a limited ankle joint range of motion, if you have a decreased hip extension, if you cannot perform a pistol, if you feel an impingement on the outside of your foot, or if you have sacroiliac joint pain, this technique might just save you.

In addition to going after your subtalar joint (which is part of your rear foot see video below), you need to be getting into the nitty gritty tissue of the lower leg such as the calf, your peroneals, anterior tibialis, and your hip flexor in order to be able to get the appropriate positions for squatting heavy objects and pounding the pavement with walking, running, or jumping around.

If you are more of a hypermobile athlete and have pretty good fight club positioning (again, see video for explanation) and do not struggle with the external to internal rotation in your feet, but have a problem with depth, then work on the soft tissue surrounding the lower leg with a barbell, foam roller, and or lacrosse balls.

My prescription for these techniques is a minimum of 2 minutes for the lacrosse ball mob of the calcaneus on talus, and 50 squats with the talus moving on a blocked calcaneus to the point you feel restriction and push a little further. Do not let your feet externally rotate or shift away from pointing straight forward.

On a related note, if you have poor foot and ankle mobility due to flat feet, recent research by barefoot running experts Dr. Irene Davis and Dr. Rob Morisson shows how activating (i.e. lifting or doming) your arches can actually help rebuild the bottom of your feet. As someone who has flat arches and a dropped navicular bone, I also go barefoot or wear minimalist shoes as often as possible to help my feet, along with activating the arches.

The activation Dr. Davis refers to when she speaks on barefoot running is similar to the way Dr. Kelly Starrett speaks of cobra stiffness in the butt/low back or how Dr. Stuart McGill espouses creating a stiff spine when Olympic Weight lifting. Similar to K-Star's emphasis on the proper amount of cobra stiffness when standing in line at Starbucks, doming/arching the feet should be done moderately. Focus on gentle activation of your arches at 10-20% (toes should not have to curl with this level of doming), and your stiff dogs will thank you.

Comments:

Log in to post a comment...

February 2014 Athletes of the Month, Danila "Dee" Martinez, and John "Gio" Giordano

February 4, 2014, Mark Marek

Danila "Dee" Martinez:

What is your day job?
- Licensed commercial insurance account manager & freelance make-up artist.

How did you hear about CrossFit Del Mar?
- Google! I walked in, met Esther, and I knew this was my new "home".

What is your favorite WOD/Lift?
- Love me some Back Squats & Deadlifts!

What is your favorite skill/movement that you have learned?
- I like Double Unders because they are such a challenge.

Three things you would always find in my fridge.
- Eggs, extra lean ground turkey, green tea.

Something nobody knows about me and would find interesting:
- Met my husband in high school, didn't see each other until 5 years after graduation, got married 2 months later, happily married for 7 years!

Favorite activity outside of Del Mar:
- Spending time with my two guys, Ruben and CJ!

My proudest accomplishment is:
-My MBA!

My six month goal is:
- Get my strict pull-up!

If you created a WOD and named it after yourself, what would it be?
- D's Dirty Thirty (turned Thirty this past October)
AMRAP 30
30 Deadlifts
30 BoxJumps
30 HSPU
30 Du's

What advice do you have for new members?
- Don't be afraid to ask for help and don't be intimidated by "CrossFit".
CFDM is a family!

John "Gio" Giordano:

What is your day job?
- I'm a Senior Artist for Playstation on MLB The Show.

How did you hear about Del Mar CrossFit?
- Google. Was looking for a box close to home/work.

What is your favorite WOD/Lift?
- Favorite lift is definitely the Power Clean. When executed correctly it's a beautiful things.
Favorite WOD.. is any wod that brings the mental into play. The grinder wods where u really have to talk urself thru em are the ones that really do it for me. I'm also a fan of the hero WODs, being able to know the back story really pushes me thru em.

What is your favorite skill/movement that you have learned?
- All the oly lifts for sure, when I first joined they seemed odd to say the least. Oh..and double unders. I seriously didn't think I would ever get them. It's amazing what a difference the smallest tweaks and suggestions make. One day after Coach Bobby gave me a few tips they just clicked. Now they magically only wrk durring WODs.

Three things you would always find in my fridge ?.
- Meat(NY Strip & Chicken), Veggies and Almond butter.

Something nobody knows about me and would find interesting ?.
- I moved here from Naples, Italy when I was 18. English is my 2nd language.

Favorite activity outside of Del Mar ?.
- Riding my motorcycle, cycling.

My proudest accomplishment is ?.
- Being able to RX "most" of the wods that come up. When I first started it seemed so far away.

My six month goal is ?.
- Gain 10 (clean) lbs. Get all my strength numbers up and get a damn muscle up!!

If you created a WOD and named it after yourself, what would it be?
It would be the..

"Gio"
3 Rounds for Time.
10 PC (155)
20 HRP
15 T2B


What advice do you have for new members?
- Stick with it. Set goals. Don't let your ego get in the way. Listen to your body. And most importantly...when ur body shuts down and wants to give up during a wod get pissed and turn on beastmode! See u in the box!



Comments:

Log in to post a comment...

The CrossFit Open 2014

January 9, 2014, Matt Grimm

The CrossFit Open will be upon us soon enough. (Officially starts February 27th.) But I?d like to bring it up now, so you, yes you, can start think about signing up. In fact we are working on some prep work now.

What is the Crossfit Open?
The Crossfit Open is the first step to the Crossfit Games (the competition which crowns the fittest on earth and is broadcast on ESPN). It is open to anyone (who pays $20). It is a five week competition where one workout is released each week on Thursday and you have until Monday to submit your score. You don?t need to do anything special for the WODs other than you will have a judge counting your reps for open workouts. So it?s as simple as you do the workout (as you normally do) but just have to take one extra step to submit your score online.

Why should I compete?
1) Last year over 135,000 signed up for the CrossFit open. So first off get to the opportunity to participate in a global CrossFit event and immerse yourself in the community.
2) You receive the option to compare yourself outside the box. You gain a better metric to see what are strengths and weaknesses.
3) Your score could count for CrossFit Del Mar?s team score, so you have a chance to help your box.
4) If the competition goes in your favor you might qualify for the next level (not easy to do but the chance is there).

So no matter what level of athlete you are, whether a seasoned vet or a newcomer, take advantage of this special opportunity.

To stay up to date on all Games information see http://games.crossfit.com.

Best, Coach Matt

Comments:

Log in to post a comment...

January 2014 Athletes of the Month, Judy Wade, and Joel Mooney

January 1, 2014, Mark Marek

Joel Mooney:

What is your day job?
- Information Security & Risk Management; Staff, IT Security Engineer at Qualcomm.

How did you hear about Del Mar CrossFit?
- Found it on-line. I was searching for a CrossFit gym close to my office. Found it!

What is your favorite WOD/Lift?
- I don't have a favorite. I have a love/hate relationship with the WOD. I love and hate it at the same time. That is why I keep coming back. It is always hard, it always hurts and I always feel better when I am done. I am 52 and still going strong.

What is your favorite skill/movement that you have learned?
- Double Unders. It only took 18 months to get it down. Now I want to be able to do more that 15 at a time.

Three things you would always find in my fridge �.

1. Almond Milk Halzenut Coffee Creamer
2. Open bottle of red wine
3. Fresh fruit and vegtables

Something nobody knows about me and would find interesting:

- United States Army Chief Warrant Officer Four, Retired (I am also a Retired Federal Special Agent, 1811).

Favorite activity outside of Del Mar:
- Playing, writing, and singing music

My proudest accomplishment is:

-I led the largest CID detachement in Iraq during Operation Iraqi Freedom. I brought all 43 soldiers home in one piece, as promised to their family members.

My six month goal is:
- Lose the 20lbs I gained after injuring and having surgery on my right knee.

If you created a WOD and named it after yourself, what would it be?
- The Chief. It would be grueling, brutal, and make grown men cry.

What advice do you have for new members?
- Work hard, have fun, give your all and the rewards will be significant. A leaner, stronger, flexible, mobile and self confident you.

"Crossfit is hard work, no crying allowed"

Judy Wade

What is your day job?
- Health Coordinator at Sanford-Burnham Medical Research Institute

How did you hear about Del Mar CrossFit? What is your favorite WOD/Lift?
- Google, I was looking for a gym close to my work. Thank you google.
- Favorite WOD/Lift = don�t really have a favorite one. They are usually all a challenge and I like them all.

What is your favorite skill/movement that you have learned?
- Double unders. � didn�t think I was ever going to learn this.

Three things you would always find in my fridge �.
- Almond milk, spinach and grapes

Something nobody knows about me and would find interesting �.
- I was adopted at the age of 13 and found my birth bother when I moved to California at the age of 21. I was surprised to learn that we lived in the same state and we only lived an hour from each other.

Favorite activity outside of Del Mar �.
- Standup paddle boarding and running.

My proudest accomplishment is �.
- My kids, of course, and completing an Ironman 70.3

My six month goal is �.
- I would like to be able to do handstand pushups.

If you created a WOD and named it after yourself, what would it be?
- 10 push press, 100 Burpees and 1000m Row for time. � Burpees are usually exhausting and I�m not very good at - Rowing.

What advice do you have for new members?
- Don�t get discouraged, have fun and keep going to CFDM.

Comments:

Log in to post a comment...

December 2013 Athletes of the Month, Cathy Chang, Ronald Skolnik

December 3, 2013, Mark Marek

Cathy Chang
What is your day job?
- I am VP of R&D at a Biotech company

How did you hear about CrossFit Del Mar?
- I heard about CrossFit Del Mar from my husband Jim who told me that his Derby Ref friend, Bobby (coach Bobby!), went to this CrossFit gym and liked it very much.

What is your favorite WOD/Lift?
- I like every WOD, but I ESPECIALLY like any WOD with burpees.

What is your favorite skill/movement that you have learned?
- Handstand push ups. I like to see the world upside down

Three things you would always find in my fridge
- Kale, eggs, grapes.

Something nobody knows about me and would find interesting
- I learned how to ride a bike when I was 41. It was not a pretty sight.

Favorite activity outside of Del Mar
- Open water swimming, and climbing.

My proudest accomplishment is
- Survived Denali

My six month goal is.
- Being able to do pull ups and those darn double unders.

If you created a WOD and named it after yourself, what would it be?
- A WOD for the Holiday (preferably with loud holiday music playing during the WOD).
12 box jump overs
11 clean and jerk
10 pull ups
9 snatch and OH squat
8 burpees
7 alternate lunges with BB
6 rope climb
50 seconds rest
40 sit ups
30 HR push up
200 m row
and
1 mile run to look for a Patridge in a Pear Tree

What advice do you have for new members?
- Work hard and have fun in class. It is your time.

Ronald Skolnik

What is your day job?

- I am a Critical Situations Manager (Technical Support) at Websense, Inc in Sorrento Valley. I handle accounts that have been escalated due to product issues. Most of the time I am sitting at my desk unless I am at Crossfit Del Mar on my lunch break.

How did you hear about Del Mar CrossFit?

- I searched for Crossfit locations near my work on Google hoping to find a location close by where I could work out during my lunch break. Crossfit Del Mar is only 1 mile from my workplace so that worked out perfectly.

What is your favorite WOD/Lift?

- My favorite lift is the thruster, mostly because it is the hardest lift for me and I like the challenge. WODs with thrusters really kill me.

What is your favorite skill/movement that you have learned?

- My favorite skill/movement is the power snatch. It takes a lot of technique but it is fun to pull the bar from ground to overhead.

Three things you would always find in my fridge.

- Eggs, vegetables, coconut milk/creamer!

Something nobody knows about me and would find interesting .

- I was obese for about 15 years, reaching a high of 300 lbs in 2010. From May 23rd, 2010 to May 23rd 2011, I went from 281 pounds to 203 pounds. After I ran a half marathon in 2011 I decided to take up Crossfit in 2012. I am currently at around 195 and hoping to drop to 175.

Favorite activity outside of Del Mar ..

- Spending time with my fiance' and the kids!

My proudest accomplishment is?

- Showing up almost every day, five days a week to Crossfit Del Mar. Regardless of how much I lift or how well I do on a particular WOD, just showing up is by far the most important thing.

My six month goal is ?

- I would like to drop to 10% to 12% body fat and then work on getting stronger setting new PRs on all my lifts.

If you created a WOD and named it after yourself, what would it be?

- The Ron Around

Three rounds for time

Run 400 Meters
10 Thrusters
15 Kettlebell swings
20 Situps

What advice do you have for new members?

- Show up and give it your all. Challenge yourself to improve each and every day and you will be amazed at how much you can accomplish in a short amount of time.

Thanks for selecting me! J

Comments:

Log in to post a comment...

November 2013 Athletes of the Month, Jane Forrester and Caleb-Wood Daggett

October 30, 2013, Jane Forrester, Caleb-Wood Daggett

Athlete of the Month Questionaire - Jane Forrester

What is your day job?
I have my own retail business, Chic Street
Boutique and I just launched an online business,
PetulaPoppy.com. Love what I do and love the
artists and creative people I meet.

How did you hear about Del Mar CrossFit?
It was close to my house (online search, Thank
You Google) and there was a free Saturday class.
Bobby was the coach, I had a BLAST and I signed
up that day with Esther.

What is your favorite WOD/Lift?
I like them all really.
I now look at them like this. If (use your imagination
here), there were a Zombie Apocalypse and I had
to throw/lift people to safety � I know that CFDM
has given me the skills to do so!

What is your favorite skill/movement that you have
learned?
Rope climbs.

Three things you would always find in my fridge ....
Coconut milk, eggs, green veggies.

Something nobody knows about me and would find
interesting ....
I tend to jump in. I went on a Shark Dive in Hawaii
(traveling by myself) and I am pretty sure there
were NO safety measures taken. But, I got in that
cage and had the most AMAZING experience. FYI
� that company is no longer in business.

Favorite activity outside of Del Mar ....
Traveling � heading to Spain in 2014 

My proudest accomplishment is ....
Besides my three awesome kids � hmm, can�t top
that.

My six month goal is ....
To get those *#@$%$#&* double unders!

If you created a WOD and named it after yourself,
what would it be?
�The Short Stack�
4 Rounds for Time
20 candlestick into a handstand
20 dumb bell Thrusters
400 meter run

What advice do you have for new members?
Be kind to yourself because every day you are in
class you are making a positive change in your life.
It isn�t always easy but it is always worth it


Athlete of the Month Questionaire - Caleb-Wood Daggett

What is your day job? Sales Executive

How did you hear about Del Mar CrossFit? My CEO Trains there.

What is your favorite WOD/Lift? My favorite WOD is Fight Gone Bad it's awesome no Running.

What is your favorite skill/movement that you have learned? The Clean and Jerk.

Three things you would always find in my fridge .... That would be Jelly (for PBT Sandwiches)
Cottage Cheese, Severed Heads...

Something nobody knows about me and would find interesting ....I Saved a girl's Life at 6 years
old by giving her the heimlich maneuver.

Favorite activity outside of Del Mar .... Hiking-Being with Kids/Animals.

My proudest accomplishment is ....Making a decision to Transform my body and then doing it.

My six month goal is ....215 LBS/ Less than 12% Body Fat/ Fit into 36" dress pants with room to spare.
If you created a WOD and named it after yourself, what would it be? 3 Rounds, 5 Min AMRAP
10 PU's , 10 Box Jumps, 10 SDHP, 10 Push up's.

What advice do you have for new members? Know your limits-push yourself, but also listen to your body find that Balance and the results will come injury Free!

Comments:

Log in to post a comment...

© 2011-2015 Crossfit Del Mar
All rights reserved.
About Us  •  Why CrossFit Del Mar?  •  Our Team  •  Getting Started  •  Schedule  •  Events  •  Pricing  •  Location